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Try Eating Only These Gluten Free Foods For A Week and You May Find Your Long-Term Discomfort Disappears.

Try Eating Only These Gluten Free Foods For A Week and You May Find Your Long-Term Discomfort Disappears.

Memories of a lifetime are made from cereal bars, bagel breakfasts and whole wheat bread sandwiches. Relishing pasta dishes leave many salivating in a notion of the perfect meal plan. So you learn how to mix, knead, and fold away munching on plain rye ‘air sandwiches’. The love for bread becomes an unparalleled understatement. Then the maladies begin….

You start feeling bloated. There are bouts of diarrhea and constipation. You are always just tired. You feel dizzy and off balance. Hormonal issues arise with unexplained infertility, PMS and all the rest. You have migraine headaches. Swelling, pain and inflammation begins in your fingers, hips or knee joints. And to top it all, you are constantly filled with anxiety and depression.

A whole list of possibilities [1]are laid out for what it could be and may be.

To make things worse, the above symptoms are usually couple with diagnosis of autoimmune diseases [2] such as Hashimoto’s thyroiditis, Ulcerative Colitis, Rheumatoid arthritis, Lupus, Psoriasis, Multiple sclerosis or Scleroderma.

And the doctor merely dismisses most issues to be “just stress”

The Truth Unveiled – Gluten Intolerance

You set off on an obsessive quest, researching and experimenting all health solutions. Yoga, acupuncture, veganism, apple cider vinegar! And all are to no avail!

You never assume that the main culprit to be wheat until you get the chicken skin on the back of your arms [3] (Keratosis Pilaris) . You are told that is usually fatty acids and Vitamin A deficiency which is secondary to gluten damaging the gut with mal-absorption.

And then guess what? You realize you are gluten intolerant. No more bread pudding? How can this be? Wheat is such a deeply ingrained part of everyday existence!

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What Actually Happened to Patients with Gluten Intolerance

Gluten intolerance is when the body cannot break down or digest gluten protein that is found in grains like wheat. Gluten sensitivity ranges from mild cases to extreme Celiac disease [4] . This severe condition is caused by gluten consumption leading to small intestine damage. Studies [5] indicate  that even if the test for Celiac is negative; gluten sensitivity is a possible case. Gluten-free” becomes a necessity, not just a choice. “Non-Celiac Gluten Sensitivity” is bound to affect almost all body tissues, including the skin, the stomach endocrine system, and even the brain.

It causes much more damage than gastrointestinal distress. The myriad of conditions and symptoms is broad, and testing is limited. Many are left misdiagnosed. You realise “gluten-free” is not just some fad diet to be flaunting at brunch break cafés.

When you are gluten sensitive, you cannot eat wheat rye or barley as your body cannot absorb the protein from any of these grains. A possible cross contamination [6] leaves many avoiding oats as well. Avoiding these grains is one way, but they their way into various processed foods and avoiding them totally takes skills of label reading and constant vigilance.

The only way to tell if you are gluten sensitive is by fully eliminating it from your daily diet.

Let go of embracing dough of life? All of these lists of what not to eat leaving you startled? The question is what you can eat now.

To get started launch with the most common foods known to be gluten free.

Top 10 Gluten-Free Foods You Cannot Miss

1. Fruits and vegetables

    Fruits and vegetables need to be a top priority of any diet. They are more crucial if you happen to have Celiac Disease. Make sure they are fresh fruit and vegetable and no canned or packaged and prepared for convenience.

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    Low in fat, calories and sodium delivering mineral and vitamins varieties , fruits and vegetables are great antioxidant sources. Also rich in fiber, they help to lower cholesterol levels keeping you full.

    2. Meat

      Meat is safe provided you get it from a butcher and not prepackaged with possible gluten traces.

      3. Milk

        Regular milk that is not flavored or in the form of a milkshake is gluten free.

        4. Fish

          A great omega 3 fatty acid source like meat best bought fresh from a fish market-not pre-packaged.

          5. Yogurt

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            Plain yogurt is best but if you want flavor, make sure to read the package for ingredients.

            6. Cheese

              Make sure to check packaging prior to consumption. However, cheese should be safe for the most part.

              7. Rice

                Rice is gluten-free except for repackaged flavored rice.

                8. Salt and pepper

                  These are safe ingredients.

                  9. Grains without gluten

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                    Besides rice other gluten-free, starchy products are :

                    Cassava, Beans, Quinoa, Sorghum, Buckwheat, Soy, Flaxseed, Arrowroot, Chia, and Nut. Do check all labels. Keep in mind that cross contamination is possible if these items were prepared with gluten products.

                    10. Beverages

                      Be aware that beers ales, lagers, and malt drinks do contain gluten. Avoid those. Spirits and wines are gluten free. Hard liquor has precise distilling process making it safe as well.

                      There you go. Let go of the strain of what to eat. Many alternatives, as well as foods, are free of gluten naturally.

                      Bonus: Gluten-Free Recipe – Rissotto Soup

                      Let us launch into the gluten free motion with with a springtime relishing recipe of a ‘Risotto soup [7]’ delight

                        Ingredients: 1 tablespoon olive oil, 2 cups chopped onion, 2 teaspoons grated lemon rind,3/4 cup Arborio rice or other short-grain rice, 3 (14 1/2-ounce) cans fat-free, less-sodium chicken broth, 2 cups (1-inch) sliced asparagus (about 1 pound),2 cups coarsely chopped spinach, 1/4 teaspoon ground nutmeg,1/2 cup (2 ounces) grated fresh Parmesan cheese

                        Procedure:

                        1. Heat oil in a large saucepan over medium-high heat.
                        2. Add onion; sauté 2 minutes.
                        3. Add lemon rind; sauté 2 minutes.
                        4. Add rice; sauté 3 minutes.
                        5. Stir in broth, and bring to a boil. Cover, reduce heat, and simmer 10 minutes.
                        6. Stir in asparagus, spinach, and nutmeg; cook, uncovered, 2 minutes or until asparagus is crisp-tender.
                        7. Top each serving with cheese. Serve immediately.

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                        Nena Tenacity

                        Nena is passionate about writing. She shares her everyday health and lifestyle tips on Lifehack.

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                        Last Updated on August 12, 2019

                        12 Best Foods That Improve Memory and Brain Health

                        12 Best Foods That Improve Memory and Brain Health

                        Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

                        But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

                        I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

                        Here are 12 best brain foods that improve memory and brain power:

                        1. Nuts

                        The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

                        Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

                        Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

                        Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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                        2. Blueberries

                        Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

                        When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

                        3. Tomatoes

                        Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

                        4. Broccoli

                        While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

                        Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

                        Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

                        5. Foods Rich in Essential Fatty Acids

                        Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

                        The body does not naturally produce essential fatty acids so we must get them in our diet.

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                        Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

                        6. Soy

                        Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

                        Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

                        Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

                        7. Dark Chocolate

                        When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

                        Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

                        8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

                        Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

                        B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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                        Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

                        Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

                        To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

                        9. Foods Rich in Zinc

                        Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

                        Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

                        Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

                        10. Gingko Biloba

                        This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

                        It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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                        However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

                        11. Green and Black Tea

                        Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

                        Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

                        Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

                        12. Sage and Rosemary

                        Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

                        Try to enjoy these savory herbs in your favorite dishes.

                        When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

                        More About Boosting Brain Power

                        Featured photo credit: Pexels via pexels.com

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